health and Beauty 4Ever

Ingredients 5– 6  pound boneless lamb shoulder 12  fat garlic cloves ½ cup  packed fresh herbs- thyme, parsley, oregano or sage or a combination ½ cup  olive oil zest of  ½  a lemon 5 – 6  teaspoons  kosher salt  (  1 teaspoon  for every pound of meat) 2 teaspoons  pepper —- 1 cup  white wine 1  large onion 3  bay leaves Taco fillings: 1  english cucumber- sliced or diced 6  radishes- sliced or diced 1 cup  crumbled feta ( optional- or make yogurt sauce or  tzatziki sauce ) ½ cup  fresh torn Italian parsley or mint leaves ( for garnish) 10 – 12  small Tortillas ( I prefer a blend of flour and corn) Minted Yogurt Sauce ( or sub  Tzatziki Sauce ! ) 1 cup  Greek-style yogurt ( whole milk) 1 tablespoon  olive oil zest of a lemon 1 tablespoon  lemon juice ( or lime) ¼ teaspoon   kosher salt 1 – 2  tablespoons fresh chopped mint Herbed Caper Sauce – optional ½ cup  mint ½ cup  parsley 1 – 2  garlic cloves- finely minced ⅓  C olive oil Zest of  one  lemon ⅛  C fresh lemon juice ( half a  lemo

2 x 15kg BENT OVER ROW RENEGADE ROWS PUSH UP PUSH UP TO PLANK 2 x 8kg ‘NO LOWER’ ARNOLD PRESS ARNOLD PRESS PIKE PUSH UP PLANK LADDER ‘SLOW’ PACED DIPS SLIGHTLY FASTER PACE REPS TRICEP PUSH UPS WALK OUT TO TRICEP PUSH UP 2 x 8kg HAMMER CURL WIDE CURL PALMS UP CURL SHOULDER TAPS 2 x 4kg 90° AT ELBOW LATERAL RAISE LATERAL RAISE PARTIALS BURPEE JACKS 2 x 4kg REAR DELT FLY PARTIALS! HAMMER FRONTAL RAISE OVERHAND FRONTAL RAISE FINISHER! 30/30/30/30/30 SPRAWL RENEGADE ROW TO PUSH UP SPRAWL RENEGADE ROW TO PUSH UP SPRAWL There isn’t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.  

  INGREDIENTS 5 portions of any white flesh fish 4 1/2 cups of water 1 cup  tomato puree 1   slice onion 1   clove of garlic 1   tablespoon olive oil 1   potato, diced 2   carrots, diced 1   branch of parsley Bay leaves to taste Salt INSTRUCTIONS Blend the puree with the onion and garlic. Strain it and fry it in a pan with the oil, set aside. Bring the water to a boil. When boiling, add the fish, potato, carrots, parsley and bay leaves. Add the seasoned puree and boil until the vegetables are cooked and the broth is reduced a little. Add salt to your liking. Serve hot.

  The dumbbells I am using for your reference throughout are 2 x 20lb each. X2 PAUSE AT BOTTOM HIGH SQUATS REGULAR PACE SQUATS! STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES! X2 HEEL ELEVATED SQUATS x2 DUMBBELLS X1 DUMBBELL! STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES! X4 BULGARIAN LUNGE x1 DUMBBELL BODYWEIGHT CLOSE STANCE (same side) STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES! 30/60 X2 GOBLET SQUAT WALL SIT STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES! X4 SQUAT TO LUNGE STEP UP (same foot forward) FINISHER! 30/30/30/30/60 HIGH SQUATS GOBLET SQUAT BODYWEIGHT CROUCH SQUAT PLANK TO NARROW SQUAT WALL SIT!

  Ingredients: 1-1/2 cups quinoa, uncooked, rinsed well or hemp seeds to substitute 3 cups water or broth 15 ozs jar chickpeas, drained and rinsed well 1 large English cucumber, diced 1 large bunch of fresh parsley, chopped 1 large bunch of fresh mint leaves, chopped 1 medium red onion, diced 2 or 3 leftover grilled chicken breasts, diced (optional) ½ cup pistachios, coarsely chopped 1 large lemon, juice, and zest 2 Tbsps apple cider vinegar 3 Tbsps extra virgin olive oil sea salt and ground black pepper, to taste crumbled feta cheese, optional serve with diced avocado Instructions: Place your rinsed quinoa into a medium saucepan and add the water. Simmer for 15 minutes, then remove from heat and fluff with a fork. Allow it to cool while you prepare the rest of your ingredients. My option is to use hemp seeds instead.  In a large bowl, add the chickpeas, chopped cucumber, parsley, mint, onion, grilled chicken, and pistachios. Add in your cooked quinoa, lemon zest, lemon juice, vinegar,

  We then have 20 seconds before performing another two sets of different supersets! Following this, we then have the staple; one minute of sprawls! The dumbbells I am using for your reference are 2 x 10kg each! Aside from dumbbells, all you will need is your mat! SPRAWL TO ALT LUNGES/JUMPS ALT REAR LUNGES PUSH UP SPRAWL PUSH UPS! STAPLE 60 SECONDS SPRAWL! PLANK TO SQUAT HIGH SQUATS BURPEE LADDERS RENEGADE ROWS STAPLE 60 SECONDS SPRAWL! HAND-TO-FLOOR BURPEE CLOSE SQUATS CHEST-TO-FLOOR BURPEES DEADSTOP PUSH UPS STAPLE 60 SECONDS SPRAWL! X1 ARM BURPEE SAME ARM SHOULDER PRESS STAPLE 60 SECONDS SPRAWL! 1/2 REP BURPEES SQUAT TO PRESS FINISHER! 60/60 SPRAWL! X2 LUNGES TO PUSH UP BURPEES!

The Boiling Crab changed the game by developing an amazing sauce complete with butter, Cajun spices, lemon pepper, tons of garlic— a potent compound that penetrated the food; differing greatly than simply boiling the food in a water bath with spice mix tossed in. The Boiling Crab took the traditional shrimp boil to the next level. I’m not alone. The Boiling Crab spawned a million copycats across the U.S. Every city I’ve been to now has a generic “Cajun Crawfish / Crab Shack” that uses a similar sauce and this was unheard of before The Boiling Crab made is so popular. So here I pay homage to  one of my absolute favorite delights by recreating this banging dish at home. Enjoy it with crawfish, shrimp, clams, crabs… it’s pretty much great slathered on any seafood. INGREDIENTS 25 Large Garlic Cloves, coarsely minced 4 Sticks Unsalted Butter (2 Cups) 2 Tablespoons Cajun Seasoning 2 Tablespoons Old Bay Seasoning 2 Tablespoons Sweet Paprika 4 Teaspoons Lemon Pepper Seasoning 2 Tea

  The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest! 2 x 15kg DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP PUSH UPS ALTERNATING HAND OFF PUSH UP ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ BODYWEIGHT ONLY FASTER TEMPO FULL RANGE! STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) SINGLE ARM DEADSTOP ROW ROW (same side) DEADSTOP ROW (switch) ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP LUNGE STATIC LUNGE (same side) DEADSTOP LUNGE (switch) STATIC LUNGE (same side) STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) 1 x 10kg SHOULDER PRESS PUSH PRESS (same side) SHOULDER PRESS (switch) PUSH PRESS (s

  Ingredients PORK 1   pound   boneless pork belly strips 1   cup   cider vinegar 1/2   cup   BBQ sauce (sugarfree) sweet chili or sweet & spicy or original 1/4   cup   mustard NOODLES 8   ounces   sweet potato starch glass noodles 2   tablespoons   sesame oil 2   ripe peaches core removed and sliced into wedges 2   tablespoons   chili garlic sambol 2   tablespoons   soy sauce 1   tablespoon   mustard 20   basil leaves

The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex! STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 SINGLE LEG GLUTE BRIDGE x10 SWITCH SIDE x10 SINGLE LEG HAMSTRING LIFT x10 SWITCH SIDE x10 FINISHER! 60/60/30 ‘SLOW’ SUMO SQUATS EXPLOSIVE HOLD!  

  Taco Seasoning Ingredients: 2 Tbsps chili powder 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp crushed red pepper flakes 1/2 tsp dried oregano 1 tsp paprika 3 tsps ground cumin 2 tsps sea salt 2 tsps ground black pepper Taco Seasoning Instructions: In a small mixing bowl, whisk all ingredients until combined well. Store in an airtight container. To use your homemade spice mix in recipes, start with a smaller sprinkle – taste test to decide the amount of spice for your family’s taste. Usually, 1-2 Tablespoons per pound of ground meat is perfect. Cheese please: Instead of buying pre-shredded cheese, I like to find a block of grass-fed cheese ON SALE and shred it myself. Or have Tristan do it. Many pre-shredded varieties are coated in very strange things (anti-caking & clumping garbage) that actually interfere with the natural texture and melting quality. Be sure to use good quality diced or crushed tomatoes, because that’s where this dish gets its flavor. Ingredients: 2 tsp av